Many studies have shown that adding whole grains to your diet can significantly promote your weight loss efforts. Additionally, a diet rich in grains provides beneficial nutrients for good health. After evaluating data from the National Health and Nutritional Survey (NHANES), researchers found that eating whole grains instead of refined grains can improve the intake of fiber and other beneficial nutrients.

Whole grains are more nutrient-dense, and make you feel full longer. They also regulate blood sugar, which helps control cravings and binge eating. When you add whole grains to your diet, you eat small portions.

You also eat less often. Whole grains enhance your metabolism, which promotes fat burning. You should always choose whole grains that are rich in fiber and have a low Glycemic Index (GI). These grains usually have more minerals and vitamins, and are healthier.

Here are some of the best grains for losing weight.


Oats have plenty of beta-glucan fiber. This type of fiber is capable of absorbing lots of water. Therefore, it can swell your stomach, promoting the feeling of satiety.

Consider taking a half cup of whole oats mixed with a cup of water or low-fat milk for your breakfast. A half-cup of dry oats delivers 150 calories. Remember to add another 102 calories if you take your oatmeal with low-fat milk.


Quinoa is one of the best protein-rich grains for weight loss. According to the USDA, 100 grams of quinoa contains about 14 grams of proteins and 7 grams of fiber.

Besides having a low glycemic index, this grain is also cholesterol-free, which makes it a great choice for those who want to slim down and build muscle.

You can include cooked quinoa in your salads or eat them with grilled meats and stir-fried vegetables.


Whole corn is rich in fiber and plant compounds, which promote digestive health. It is also quite low in calories and a great source of B-vitamins, phosphorous, and magnesium.

A cup of corn delivers five grams of protein and three grams of fiber for less than 130 calories. Keep in mind that corn is rich in starch. When consumed in excess, it may raise blood sugar as well as undermine your weight loss efforts.

Brown Rice

If you want to get rid of starch from your diet and shed off excess pounds, then brown rice is one of the grains to include in your diet.

This grain contains complex carbohydrates, as well as polyphenols and phytic acid, all of which make brown rice a good choice for keeping your blood sugar levels in check. Brown rice is also high in fiber and can promote healthy digestion.

A healthy adult should take at least a half cup of brown rice a day. According to the USDA Nutrient Data Laboratory, a cup of brown rice contains 218 calories. The one-cup serving also gives you 46 grams of carbohydrates, five grams of proteins, and less than two grams of fat.